Cables · Isolation
Rope straight-arm pulldown
Rope straight-arm pulldown mainly works your lats. It also helps your triceps and abs.
Step by step
- Hold the rope, stagger your feet, hinge forward, back flat.
- Keep arms straight and pull the rope to your thighs.
- Squeeze, then return slowly without losing tension.
What you should feel
A stretch and squeeze in your lats; your elbows and lower back should not hurt.
Common mistake
Rounding your back and bending your elbows; keep your chest proud and arms long.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Neutral-grip pull-upLats
Weighted pull-upLatsQuestions
What muscles does the rope straight-arm pulldown work?
Rope straight-arm pulldown mainly works your lats. It also helps your triceps and abs.
Can I do the rope straight-arm pulldown at home?
Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.
How many sets and reps of the rope straight-arm pulldown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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